FAQ
How often should I train my glutes to see noticeable results?
- Training your glutes 2-3 times per week is ideal for most people. This frequency allows for enough stimulus for growth while giving your muscles time to recover.
If I don’t know how to do the exercises included in the program and I do them incorrectly will affect my progress?
- All exercises included in The Booty Blueprint come with a video tutorial, each tutorial is detailed with a voiceover explanation of the exercises and text with tips so each exercise you perform will be done perfectly.
How is the bootybluprint sent to me? I am not technically minded and I am worried I won’t understand how to download and open up my program.
- The Booty Blueprint has been designed with simplicity at its core, the program is purchased through the website which is extremely easy to navigate and the program will be sent typist email. The program will open up as soon as uou press the download button.
What are the best exercises to target the glute muscles effectively?
- Some of the most effective glute exercises include squats, deadlifts, hip thrusts, glute bridges, lunges, and Bulgarian split squats. Adding resistance with weights or bands will force increased muscle activation ( muscle growth / toning) All of these exercises are included in the booty blueprint.
How long will it take to grow my glutes with consistent training?
- Visible results can vary, but with The Booty Blueprint you will notice significant changes in 6-8 weeks. After the 12 weeks program is complete you will notice remarkable changes to your glutes.
Can I build glutes without weights, or do I need to lift heavy?
- While bodyweight exercises can help build glutes, incorporating resistance (like weights or resistance bands) will significantly enhance muscle growth. Progressive overload, where you gradually increase the weight or resistance, is key to continued growth. Resistance in the form of weights or bands will equal the same results.
Should I focus more on compound exercises or isolation exercises for glute growth?
- A combination of both is best. Compound exercises like squats and deadlifts use multiple muscles, including the glutes, while isolation exercises like hip thrusts and glute bridges target the glutes more directly. The Booty Blueprint uses both compound and isolation exercises in the perfect order and frequency to stimulate muscle development.
What type of diet or nutrition plan should I follow to support glute growth?
- A balanced diet rich in protein, healthy fats, and complex carbohydrates is essential. Protein is crucial for muscle repair and growth. Aim for a slight caloric surplus if your goal is to gain muscle. You can add the booty growth nutrition plan designed by Gisele who is a former chef before embarking on a career in health and fitness nutrition.
How many sets and reps should I do for optimal glute hypertrophy?
- For hypertrophy (muscle growth), 3-5 sets of 8-12 reps per exercise is generally recommended. The Booty Blueprint uses a combination of these rep ranges to scientifically specifications to promote the most amount of muscle growth in the shortest toke period possible.